I wish I could lose weight and get the body of my dreams, right? And it seems that the algorithm has been known for a long time and there is always a wealth of information available via the Internet. The problem, as they say, came from where we did not expect: our clever brain resists changes in our usual way of life. Motivation – this simple word has become a real scourge of our time. Let's find out how to motivate yourself to lose weight: effective methods, useful tips, inspiring phrases - all this awaits you in this article.
Types of motivation
Forewarned is forearmed! Before you plunge into a major undertaking (and losing weight is a fairly large and complex task), you need to "tone up your gear" and figure out what exactly that motivation actually is. This is also important because you can easily understand withwhich method you can influence. Below we will look at what types of motivation there are and how they can be used in connection with losing extra pounds.
Positive
Positive motivation is the good old "carrot" method, when achieving a goal or progress towards it is associated with pleasant emotions, and your desire to continue is caused by the desire to receive these emotions. For example:
- When you lose weight, you will be happy about a big purchase that you have been putting off for a long time.
- Family and friends encourage your progress, encourage and praise you for your success;
- If you have lost weight, you can take part in the competition you have long dreamed of.
This type of motivation is well suited for positive people who are not prone to excessive self-criticism, as well as for those who need to lose a few kilos, with whom life is already generally good.
Negative
Negative or negative motivation is the "stick" method. In this case, fear is your main incentive. For example:
- I'm so tired of being overweight that I don't want to look at myself in the mirror anymore.
- going to the gym for fear of gaining/losing even more weight;
- Weight becomes a serious health threat.
This type of motivation works best when you are faced with the choice: "Do it or die. ""It can be used when the matter is urgent and the goal must be achieved.
External
Extrinsic and intrinsic motivations are variants of positive and negative types that can occur in both. Behind external motivation there is usually another person, circumstances and the conditions around you. That is, something from outside leads to the result.
Internal
Unlike external motivation, internal motivation does not depend on surrounding factors - in this case, the driving force lies within you. When you move to another country, environment and conditions, your desire to lose weight remains.
How to deal with fear of launching
Do you think you need strong motivation because you are a big procrastinator? Sometimes the problem is not laziness at all, but the banal fear of starting something new. The brain always responds to lifestyle changes with concern for our well-being. Therefore, any stress - such as reducing portions, excluding familiar foods from the diet, strenuous exercise - can prevent you from starting to lose weight, even if you just think about it. Now let's figure out what we can do about it.
Create a clear plan of action
Every goal, no matter how global, consists of hundreds, thousands or tens of thousands of small steps. We often don't realize this, so we don't even get to the point - we simply can't imagine how we can get from the current point A to the point B we love. Everything becomes much easier if you write down a thorough list of your steps on paper or in notes on your smartphone - from an approximate diet to a training plan and what to do in case of a breakdown (this is important).
Take your time
Often we try to change ourselves once and for all and completely change our usual rhythm and lifestyle. Of course, this leads to mishaps because leaving your comfort zone is always stressful. So that you have enough strength and desire to reach your cherished goal, start the journey slowly. Remember that the process of losing weight is a long journey and there is no need to rush. Start by changing one bad habit, keep it that way for a few weeks until it sticks, and only then move on to the next one.
Just do it
The thought of starting a new life is very exciting and pleasant. You can imagine an infinite number of different scenarios, develop a strategy, get bogged down in doubts. . . Yes, you can even read articles about motivation! : ) Isn't it easier to just start? To take the first step, it is enough to lie at least in the direction of your dream. And in order for the first changes to occur, you need to grit your teeth and take a step - you will definitely succeed.
How losing weight will improve your life
So if you have finally decided to start the exciting process called "losing weight", it's time to understand why you need it. After all, we all only strive for the goals that we passionately desire, right? Below are the most common consequences of losing weight that people who are losing weight dream about, choose the ones closest to you!
Confidence
After losing weight, you will finally look at yourself in the mirror with the full feeling of being good-looking. There are no longer any complexes and "problem areas" that prevent you from enjoying your body. And with that comes absolute self-confidence. You will feel in control much more often. Many things that you have only dreamed of before, will no longer interest you because you already know what you are capable of.
Health
Being overweight always brings with it many problems. And that's not just an enormous strain on the joints, the cardiovascular system and the thyroid. Even if it's just 5-7 extra pounds, your body will still thank you for getting rid of them. With weight, skin problems that suffer from an excess of sugar and fat also disappear, digestion and metabolic processes improve, and a feeling of lightness in the stomach gives strength and vigor.
New perspectives
When you reach your goal, you feel completely different than before. You live life with joy and discover more and more new things for yourself, be it a job you weren't previously qualified for or a new hobby. When you achieve success in an area, you start to believe in yourself and explore that world much more actively.
Important!Here's the most important thing anyone looking for ways to motivate themselves to lose weight needs to understand: If you need someone's "magic kick" to start, which you keep putting off, that means you don't want to achieve the resultstill strong enough (or in your head. It's not worth the effort. )
Everyone has their own list of "wishes" that are currently unattainable due to excess weight. Having lost weight, you will not only gain self-confidence and health, but also try a new way of life: you will start wearing clothes that have itdid not exist before, you will be able to go to the beach and the swimming pool without embarrassment, you will be an example and inspiration for others. And how many successful nutritionists and fitness trainers once started losing weight themselves!
What are the consequences of postponing a "new life"?
The time is running
Do you think you will always have time to lose weight? Do you promise yourself to start every week on Monday? But all the while, the days of your precious life are ticking away - your only ones, by the way. Think about where you might be now if you had started a no-excuses journey last year. Would you like to experience the same disappointment in a year? If not, the choice is yours.
Metabolism gets worse
Every year it becomes more and more difficult for the average person to lose weight - that's a fact. Metabolic processes slow down, habits become established and everyday life becomes more stressful. As you get older, muscles become harder to "move. " Do not forget that by postponing the path to a healthy lifestyle until later, you are naturally digging a deep hole in yourself and moving even further away from your goal.
The dream keeps getting bigger
Sociologists have discovered something interesting: If a guy doesn't approach the girl he likes within the first 30 seconds of noticing her, there's a high chance he'll never meet her again. If there is no impulse, more and more excuses and doubts arise. But this doesn't just work with girls - it's easiest to start with the first thought of achieving your goal. How long have you been putting off losing weight since you first thought about it? Every day you get further and further away from your dreams. And the likelihood of you succeeding tomorrow will be lower than it is now.
The main secret of self-motivation
It's time to discover the main secret of weight loss motivation that works for both women and men. The thing is, it doesn't help you lose weight at all. Or rather, not like that: it works quite well, but its lifespan is no more than a few weeks. And you can judge the first results of healthy weight loss no earlier than in a month. Do you know what i mean?
If you are still looking for motivation to lose weight every day, give up this idea and better work on your willpower. Discipline and habit should become your new best friends. No "external" motivation will work unless you change your consciousness. And all you need is persistence and time.
But don't rush: the motivation to lose weight for girls, boys, children and adults is not a myth at all. It exists and even works well if you use it as the initial impetus towards your goal. Below, on the advice of psychologists, I will tell you concrete ways to motivate yourself to lose weight and in return I promise you that you will not postpone your dream again.
Where to Look for Motivation to Lose Weight: 5 Effective Ways
Surround yourself from all sides with the topic of losing weight
Do you know which method of learning foreign words is one of the most effective for teachers? All you have to do is write them on bright pieces of paper or pictures and place them anywhere in your apartment: on the refrigerator, in the bedroom, on your phone screensaver. The more often your eyes come across these words, the more familiar they become and the faster your brain can remember them.
It's the same here. You need to make sure that the theme of a healthy lifestyle, proper nutrition and weight loss accompanies you throughout the day. Subscribe to thematic groups on social media. Network, find like-minded people, listen to thematic podcasts and watch videos on the topic. You yourself will not notice how your brain begins to perceive the new way of life as the norm.
Set yourself a clear goal
It is impossible to walk a thorny, long path without burning eyes. You must have a passionate desire to reach the finish line, and for this you must understand what you are striving for. Without a clear, specific and measurable goal, forcing yourself to lose weight will be very difficult and any motivation will be ineffective. Here are a few tips on how best to set your goal:
- More Details: Think about all the terms of your end result.
- Remember that the goal must be realistic and achievable;
- Set a clear deadline by which you must reach the finish line.
Give yourself a reward for your results
Achieving your goal becomes much easier when there is a valuable prize waiting for you at the end. Think about what big purchase or intangible thing you dream of - it will be a great incentive to stick to your diet and get closer to your goal. Meanwhile, while the process of losing weight continues, you have time to save money for your dream.
Find a role model in your environment
One of the best motivations are examples of weight loss from your circle of friends and acquaintances. Find someone around you who has already taken this path and find out how they did it. If this is your close friend, you can consult him on various topics and get a number of useful life hacks. And his example will prove to you like no other that changing your life is quite possible.
Fall in love
Hormones can do wonders by making us indifferent to junk food and making us want to change to become a better version of ourselves. Of course, it's impossible to fall in love on command. But nothing prevents you from being in society a little more often, engaging in pleasant acquaintances and communicating with girls. Even if you don't meet your love now, by being more active you will meet many girls who can motivate you to lose weight.
Quotes from famous people for self-motivation
- "There is nothing better than living life and striving to be better. "Socrates
- "The road to a thousand pounds starts with a hamburger. "Chris O’Brien
- "If you don't give your body the best, you're simply depriving yourself. " Julius Erving
- "When you feel like giving up, remember why you persevered before. "Jared Leto
- "Ultimately, your health is your responsibility. "Jillian Michaels
Motivational phrases
- "Strength is not what you can do. There is power in overcoming something you once thought you couldn't. "
- "Losing extra pounds doesn’t start in the gym. Everything starts with your thought.
- "In three months you will thank yourself. "
- "Excuses don’t burn calories. "
- "You don’t have to go fast, you just have to go. "
- "The question is not whether you can do it. And if you do. "
- "You didn’t gain extra pounds in one day; And you won't lose it in one day. Be patient".
- "Taking care of my health today gives me the best hope for tomorrow. "
- "When you feel like you want to quit, think about why you started. "
- "Success is the sum of small efforts repeated day after day. "
This will ensure that your motivation doesn't disappear
As already mentioned, the main secret of motivation to lose weight (like anything else) is that the duration is calculated in a few days. It is not difficult to get excited about an idea - difficulties arise when you have already gotten used to a new way of life and it begins to bore you. There are a few life hacks that can help you stick to your fitness routine without suffering.
Record your results
Keep a diary of your achievements, recording measurements, weight and other results. And of course, don't forget to measure your parameters and get on the scales at least once a week. Even if you don't see results now, this detailed reporting will allow you to immediately notice progress and improve your journey in the future.
Take photos and videos
Kilograms on the scales do not always show a clear picture of what is happening - the weight can "jump" due to edema, undigested food and even simply increased muscle mass (which is much heavier than fat tissue). In this case, this is regular photography of your bodyan excellent motivation to continue losing weight.
Eat cheat meals
A cheat meal (from the English cheat meal) is a special day when you allow yourself some rest and gradually eat something that is forbidden on ordinary days. Cheat meals are beneficial from both a psychological and physical perspective and should therefore definitely be included in your weight loss plan. Determine the regularity of such days for yourself: on average, cheat meals take place 1-2 times a month.
Don't blame yourself for moments of weakness
Be prepared in advance for a breakdown - only in this case it will not prevent you from moving forward. Do not punish yourself by "working off" extra calories and, above all, do not think that everything will be lost. If a breakdown occurs, analyze what the problem was (most often this happens when you were too hungry and a "forbidden" item caught your attention, but there are other reasons too) and draw a conclusion for the future.
Important!Losing weight never happens linearly - it's a very long, thorny road full of unforeseen situations. If you are willing, nothing will stop you from your path.
Remember why you are doing this
Keep reminding yourself of three things:
- At what point did you decide to start?
- What will you do;
- What are you running from?
Motivational phrases, quotes, examples and life hacks are just "food" for the brain. The real effect comes only through willpower and a developed habit. Remember this and do not rush to look for new inspiration as soon as the motivational effect wears off. Nurture and strengthen your character and remember that you are capable of much more than you think!